3 Ways to Lose Weight with a Treadmill Workout
- December 27, 2019
- William Lewis
The treadmill is a trendy aerobic exercise machine. Aside from being a versatile cardio machine, a treadmill can help you lose weight if that’s your goal.
In addition to helping you lose weight, there are other benefits to working on a treadmill. For example:
.You can use a treadmill all year long.
.It’s possible to watch your favourite TV show while exercising.
.The treadmill has handlers, which is ideal if you are recovering from an injury.
.Like any heart-pumping cardio workout, it can help reduce your risk of heart disease and other chronic illnesses, improve sleep, boost your mood, and improve your brain functions.
Treadmills are available in almost every gym, making them an accessible option for all levels of fitness. Plus, if you like to work at home, treadmills can easily be a part of your home gym.
Let’s explore the basics of treadmill weight loss, as well as potential workout plans and tips.
1. High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) includes alternate sets of high-intensity exercise and relaxation.
According to a 2017 Trusted Source study, exercise can be an effective way to reduce body fat and burn calories in less time.
The idea is to work extra-hard for the short term and relax between high-intensity exercise fatigue. It burns a lot of calories, which helps in losing weight.
Also, after the HIIT routine, your body strives to return to normal. It does this by metabolizing body fat for energy.
Here’s how to HIIT at a trade mill:
1. Set the treadmill, so it is flat. Run at 2 miles an hour for 5 to 5 minutes of heat.
2. Run for 9 seconds at 9 to 10 miles an hour.
3. Run for 3 to 4 miles per hour for 60 seconds.
4. Repeat 5 to 10 times.
5. Run at a speed of 2 minutes per hour to cool down.
For more advanced exercises, alternate between jogging and spraying. You can also add more minutes to each high-intensity set. For example, the rest of your intervals should be twice as long as your intensity intervals.
2. Find your fat burning zone
During a treadmill exercise, exercising at your fat burning heart rate can help promote weight loss. This is the zone where you burn the most calories per minute.
To find your fat-burning zone, you first need to calculate your maximum heart rate. This is the maximum number of times you can beat your heart for 1 minute of exercise.
Your maximum heart rate is 220 negative. For example, you are 40 years old. Your maximum heart rate is 180 minutes per minute (220 – 40 = 180).
In general, your fat-burning zone is 70% of your maximum heart rate. If your maximum heart rate is 180 beats per minute, your fat-burning area is 70% of 180%, or 126 beats per minute (180 x 0.70 = 126).
With this number, you will know how hard you must work to support weight loss. Here’s a way to do this:
Wear a heartbeat monitor on your wrist or chest. Set the treadmill to flat. Run at 2 miles an hour for 5 to 5 minutes of heat.
Set the inclination to 2 per cent. Jog at 4 miles per hour for 1 minute.
Run at speeds of 8 to 10 miles per hour, or until you enter your fat-burning area. Run for 15 to 30 minutes at this heart rate.
Jog at 4 miles per hour for 1 minute.
Run at a speed of 2 minutes per hour to cool down.
While 70% is the average fat-burning zone, everyone is different. Some people may enter the fat-burning area at 55% of their maximum heart rate, while others may need to reach 80%. It depends on a variety of factors such as sex, age, fitness level, and medical conditions.
You can also enter your fat burning zone at low treadmill speed.
A personal trainer help you determine your ideal speed and heart rate for maximum weight loss.
3. Get out of a hut
Another strategy for treadmill weight loss is to change your routine. By doing different exercises each time, you can:
Reduce the risk of injury. Repeating the same exercise puts pressure on your joints. This increases the risk of an overuse injury, which can put you behind.
Avoid training sessions. The more you exercise, the fewer results you will see. Your body needs to be challenged for growth.
Stop the wrath. If you regularly mix in your workout, you are more likely to stick to a routine.
Here is a sample exercise pattern, where different treadmill exercises are incorporated into a balanced workout routine.
Sunday: Relax, leisurely walking, or gentle yoga
Monday: Treadmill HIIT routine for 20-30 minutes
Tuesday: Light treadmill walks and strength training
Wednesday: Easy, leisurely walking, or gentle yoga
Thursday: Light treadmill walks and strength training
Friday: Treadmill HIIT routinely 20 to 30 minutes
Saturday: Barry class or bodyweight workouts
READ MORE: The Fastest Ways to Lose 10 Pounds